Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: with light DB + 10 Squats + 5 Swings Each Arm + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Overhead Squat
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat
*Sets 1-4 = 1 rep @ 65-70%
*Sets 5-8 = 1 rep @ 70-75%
C.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Clean x 2 reps
*Sets 1-2 = @ 60% of 1-RM Power Clean
*Sets 3-4 = @ 65% of 1-RM Power Clean
*Sets 5-6 = @ 70% of 1-RM Power Clean
D.
Three Sets of:
Back Squat x 12 reps @ 45-50%
Pull-Ups with a 3 second pause at top x 5 reps
Rest 90 seconds between sets
Tuesday (Session Two)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every minute, on the minute, for 10 minutes (10 sets):
Hang Muscle Snatch x 1 rep @ 70-80% of your 1-RM Muscle Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk w/ 2 second pause in catch x 2 reps
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
C.
Every 90 seconds, for 7:30 (5 sets):
2″ Deficit Deadlift x 3 reps @ 65% of your 1-RM Deadlift
This is meant to be a lighter day. Focus on setting your back and moving as explosively as possible. If mobility is an issue, lower the deficit to 1″.
D.
Four sets of:
Seated DB Shoulder Press x 8 reps
Rest as needed
Aim for three heavy working sets.
E.
Three sets of:
Barbell Reverse Lunges x 5 reps each leg
Face Pulls x 20 reps
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 3 Power Jerk
5 Power Clean, 3 Split Jerk
5 Clean Grip Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
Build over the course of the 4 sets
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 3 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean Pull + Clean + Jerk x 1 rep
*Sets 1-2 = @ 60% of 1-RM Clean & Jerk
*Sets 3-4 = @ 65% of 1-RM Clean & Jerk
*Sets 5-6 = @ 70% of 1-RM Clean & Jerk
C.
Four sets of:
Front Squat x 5 reps @ 70%
Rest 30 seconds
Single-Arm DB Row x 8 reps each arm
Rest as needed
D.
Three sets of:
Glute Ham Raise x 6-8 reps
V-Ups x 45 seconds
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 6 Box Step-Ups + 6 Cossack Squats + 6 Burpees
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Muscle Snatch, 3 Power Snatch
3 No Contact Snatch
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to 1 set of:
Front Squat x 3 reps @ 75%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session
B.
Every minute, on the minute, for 8 minutes (8 sets):
No Contact Snatch x 1 rep
*Sets 1-3 = @ 55% of 1-RM Snatch
*Sets 4-6 = @ 60-65% of 1-RM Snatch
*Sets 7-8 = @ 65-70% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean & Jerk x 2 reps
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
D.
Three sets of:
Step-Ups to Parallel Box x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 10 reps
Rest as needed
Leg should be at parallel when stepping up to box. You can use a barbell, DB’s, or KB’s for the weight.
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Power Snatch
5 Power Snatch, 3 Front Squat
5 Power Cleans, 3 Front Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 2 reps @ 65-70% of 1-RM Power Clean
C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 60-65%
D.
Every 2 minutes, for 10 minutes (5 sets)
Front Squat with a 3 second pause at bottom x 3 reps @ 60%
E.
Three sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds